Grilled Chicken and smash potatoes

Grilled Chicken and smash potatoes

Posted by on Nov 2, 2016 in Lunch | 0 comments

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon salt, divided
  • 1/4 cup quick-mixing flour (such as Wondra), divided
  • 2 tablespoons canola oil, divided
  • 2 tablespoons unsalted butter, divided
  • 1 1/2 cups unsalted chicken stock (such as Swanson)
  • 12 ounces frozen mashed potatoes (such as Ore-Ida Steam n’ Mash)
  • 1/3 cup whole milk
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

  1. Sprinkle chicken with 1/2 teaspoon pepper and 1/8 teaspoon salt. Place 2 tablespoons flour in a shallow dish. Dredge chicken in flour. Heat a large skillet over medium-high heat. Add 1 tablespoon oil and 1 tablespoon butter to pan; swirl to coat. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; keep warm.
  2. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 2 tablespoons flour to pan; cook 30 seconds, stirring occasionally. Add stock to pan; bring to a boil, stirring with a whisk until smooth. Reduce heat; simmer 2 minutes. Stir in 1/4 teaspoon pepper and remaining 1/8 teaspoon salt.
  3. Cook potatoes according to package directions. Combine potatoes, remaining 1/4 teaspoon pepper, remaining 1 tablespoon butter, and milk in a medium bowl; mash to desired consistency. Serve with chicken and gravy. Sprinkle with parsley.

Nutritional Information

Calories 428

Fat 17.9 g

Sat fat 5.5 g

Mono fat 7.4 g

Poly fat 2.9 g

Protein 41 g

Carbohydrate 23 g

Fiber 2 g

Cholesterol 126 mg

Iron 2 mg

Sodium 635 mg

Calcium 81 mg

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